Frosted Flakes

Warm-up:

Partner Row 1,000m Switch every 250m
Alternate with:
  1. 3 Rack Delivery w/ bar 
  2. 3 Power Clean w/ bar 
  3. 3 Pull-Up w/ bar 
  4. 3 Bar Dip
  5. Samson Stretch 

Mobility:

Stretch and Roll. Find the Pain

Announcements:

Competitions! 
  • South Georgia Throwdown Oct. 18th
  • Altamonte Gauntlet Nov. 15th

Skills & Technique: (Click below for links to more info)

Wod:

Frosted Flakes 
 
15 Bar Muscle-Ups 
5 Power Cleans 205/145lbs
Run 200M
10 Bar Muscle-Ups 
10 Power Cleans 205/145lbs
Run 200M
5 Bar Muscle-Ups 
15 Power Cleans 205/145lbs
Run 200M
 
For time.
Time Limit: 25 Minutes